EQUIPMENT:
Ab-Ribbon
Hypoxix Band Set
Dumbbells

TAKE NOTE OF THE EXERCISE MODIFICATIONS BELOW! As we progress through the weeks, I won’t list as many modifications below, because I will assume that you have read the exercise modifications from the previous week, and these can be easily applied to each week moving forward. I will list the ADDITIONAL exercises that might need modifications!

PREFERABLY, TAKE AT LEAST 48 HOURS OFF IN BETWEEN WORKOUTS!

DON’T FORGET THAT YOUR RECOVERY VIDEO FOR RIGHT AFTER YOUR WORKOUT IS THE ONE FROM THE WEEK 1 WORKOUT!

If you have questions about the workout, please ask in the Q&A forum.

The main goal for this week is to work on the quality of your 8 Second Engaged Exhale, adding in some LEVEL 5 BREATHOGRAPHY, which means up to 8 Second Breath Retentions.

IMPORTANT!!: If you feel as though you aren’t quite ready for the length of the hold, as this is a jump from last week, please just go for as long as you can (there should never be the dizziness of reduced quality of movement…if there is, simply go back to nasal breathing for the following exercise), and then go to nasal breathing, keeping the Ribbon loose around the waist during the remainder of the requested breath retention. As the workouts progress in intensity, please ask questions in the Q&A forum on how to modify certain movements if you need to as these workouts are meant to be able to be performed by both an advanced Hypoxonaut and a novice with certain adjustments. In most cases, I am demonstrating the most advanced version of the exercise.

THIS WEEK’S FOCUS:
1. COGNITION (cognition cardio) will accelerate to challenge your brain more greatly, adding in focus on LOW IMPACT plyometrics and HOW this is done (see below for notes on that!)

2. Endurance/stabilizer muscles (high rep, low weight)

3. Maintaining the DEEPEST core connection in your Breath-Retentions…don’t worry, this is a work in progress!

Gaining strength and endurance in all of our functional movements

Increasing the length of the workout by about 7 minutes!

LIST OF EXERCISES WITH MODIFICATIONS IF NECESSARY

JUMP SQUAT MOBILITY COMBO TO GROUND

If getting to the ground that quickly in quadruped is too difficult for you, please have a chair close by that you can put your hands in in this combo.

If you need to take out the jump here, simply go to a calf raise, not leaving the ground instead

LUNGE JUMPS

You can modify these by simply not leaving the ground and doing a fast lunge.

If a lunge is too advanced for you, simply stand in an ISOMETRIC (unmoving) lunge stance with muscles contracted. Holding a squat or a lunge ISO is always a great way to begin to build endurance while working on your breathing!

ALL OTHER MODIFICATIONS HAVE BEEN TALKED ABOUT IN PREVIOUS WEEKS!